PNF Contract-Relax (Partner-Free)

PNF (contract-relax) can produce strong acute range gains. Use submaximal contractions and never hold your breath. All drills here are self-administered with a strap or floor, no partner needed.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
PNF Hamstring Contract-Relax (Strap)
3–4 contract-relax cycles per side (5–10s push each)
Ease into new range after each contraction.
2
PNF Hip Flexor Contract-Relax
3–4 cycles per side
Press the down knee into the floor.
3
PNF Calf Contract-Relax (Strap)
3–4 cycles per side
Straight knee for gastroc, bent for soleus.
4
PNF Chest / Pec Contract-Relax (Doorway)
3–4 cycles
Submaximal press into the doorframe.

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